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  • 19-04-2016 1:48pm
    #1
    Registered Users Posts: 1,468 ✭✭✭


    Time for a new log. Strength sports forum is too quiet so I'll stick it here instead.

    Current plan is to lift at the Leinster Open which is on the 4th/5th June.

    Stats:
    Male (24 y/o)
    Body weight: 88kg
    Snatch: 88kg
    Clean & Jerk: 120kg
    Total: 206kg

    Here's last week's training, which was week 5 of 12 from the program for the Leinster Open.

    Monday 11th of April:

    Power Snatch:

    (54/3)5

    Snatch:

    (64/2)2, (72/2)2, (74/2)2, 76/1, 78/1

    Power Clean & Jerk:

    (72/2+2)2, (84/2+2)4

    Snatch Pull:

    (80/3)2, (90/3)2, 95/3

    Front Squat:

    72/3, 84/3, (96/3)5


    Wednesday 13th of April:


    Power Snatch:

    (54/2)2, (64/2)2, 66/2, 68/2, (70/1)2

    Clean & Jerk:

    (72/3+1)2, (84/2+1)2, (96/2+1)2, (100/2+1)2

    Clean Pull:

    (110/3)3, (115/3)2

    Front Squat:

    70/4, 85/4, 100/4, (110/4)5

    Bench Press:

    (60/4)5


    Friday 15th of April:

    Snatch Pull + Power Snatch:


    (54/2+2)5

    Power Clean + Front Squat + Jerk:

    (72/2+2+2)5


    Saturday 16th of April:

    Snatch:

    (54/2)2, (64/1)2, 72/1, 76/1, (80/1)3, 82/1, 82/x

    Clean & Jerk:

    (72/2+1)2, (84/1+1)2, 96/1+1, 102/1+1, (108/1+1)3

    Front Squat:

    70/3, 85/3, 100/3, 110/3 120/3, 130/3, (120/3)3

    RDL:

    (70/6)3


«134567

Comments

  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Yesterday's Training:

    Monday 18th of April:

    Week 6 of 12

    Power Snatch:

    (54/3)3

    Snatch:

    (54/2)2, (64/2)2, (72/2)2, 76/2

    Power Clean & Jerk:

    (72/2+2)2, 84/2+2, (90/1+1)2

    Snatch Pull:

    90/3, 95/3, 100/3

    Front Squat:

    72/3, 84/3, (96/3)3

    Having a good run of training at the moment, which seems to be coinciding with reintroducing snatch and clean pulls to my training. Lots of work to be done on improving my snatch though, my pull looked very wonky on the 76kg double. Need to concentrate on getting into a correct starting position.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Wednesday 20th of April:

    Power Snatch:

    (54/2)2, (64/2)2, (70/1)2

    Clean & Jerk:

    (72/3+1), (84/2+1)2, 96/2+1, 100/2+1

    Clean Pull:

    110/3, 115/3, 120/3

    Front Squat:

    70/3, 85/3 100/3, (110/4)3

    Bench Press:

    (60/4)3

    Snatches were much better today, kept my hips higher in the start position. Judging by the video they could do with being a tad higher though.



  • Registered Users Posts: 3,723 ✭✭✭MightyMandarin


    How do you find training in Hercs?


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    It's pretty great. Handy location, great equipment and fantastic members. Only slight downside is the lack of space imo.

    They recently added some new Eleiko equipment as well which is nice. Two new weightlifting bars, two new powerlifting bars and plates for both. That added to all the equipment they already have means it's probably one of the best equipped gyms in the Dublin, if not the country.

    Platforms should be getting a much needed refurb on Sunday as well.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Friday 22nd of April:

    Snatch Pull + Hang Snatch:

    (55/2+2)3

    Power Clean + Front Squat + Jerk:

    (72/2+2+2)3


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Saturday 23rd of April:

    Snatch:

    (54/2)2, (64/1)2, 72/1, 76/1, 80/1, 80/F

    Clean & Jerk:

    (72/2+1)2, (84/1+1)2, 96/1+1, 102/1+1, 108/1+1

    Front Squat:

    70/3, 85/3, 100/3, 110/3, 120/3, 130/2, (140/1)2, 120/2

    Snatch Grip RDL:

    60/6, 70/6, 80/6


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Monday 25th of April:

    Week 7 of 12

    Power Snatch:

    (55/3)4

    Snatch:

    (65/2)2, 72/2, (76/2)2, 81/2

    Used straps on the last two sets as I felt a callous tear coming on. Snatches felt really good today, I think 81 is a PB double.

    Power Clean & Jerk:

    (72/2+2)2, (84/2+2)2, 96/1+1, 100/1+1

    Last two singles felt really good, jerks were solid. 100 matches my power clean PB.

    Snatch Pull:

    90/3, (95/3)3

    These felt really good.

    Front Squat:

    70/3, 85/3, (100/3)4

    Still feeling Saturday's squats during these, probably shouldn't have done those singles with 140. I will probably cap squat weights at 110% (of C&J) during prep cycles from now on and save anything heavier for competition cycles.

    Great training session today!!!


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Wednesday 27th of April

    Power Snatch:

    (55/2)2, (65/2)2, 70/2, 75/2*

    *second rep wasn't a power snatch

    Clean & Jerk:

    (72/2+1)2, (84/2+1)2, 96/2+1, 100/2+1, 104/2+1

    Think that's a PB, wasn't the prettiest though.

    Clean Pull:

    (110/3)3, 120/3

    Front Squat:

    70/4, 85/4, 100/4, (110/4)3, 120/4

    Bench Press:

    (50/4)2, 60/4, 70/4

    Ok training session, wasn't as good as Monday but that was to be expected.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Friday 29nd of April:

    Power Snatch + OHS:

    (55/2+2)4

    Power Clean + Front Squat + Jerk:

    (72/2+2+2)4

    Feeling a bit flat. Last heavy training tomorrow before a deload week next week.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Saturday 30th of April:

    Snatch:

    (55/2)2, (65/1)2, 72/1, 77/1, 80/1, 83/1, 85/1

    Clean & Jerk:

    (72/2+1)2, (84/1+1)2, 96/1+1, 102/1+1, 108/1+F, 112/1+1

    Front Squat:

    70/3, 85/3, 100/3, 110/3, (120/3)3, 110/3

    Wore straps for the snatches cos I'm a wuss. Didn't feel particularly great today so I'm pretty happy to have done the lifts I did. Will hopefully rest up well during the deload next week and be ready to go again for the last 4 weeks.


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Tuesday 3rd of May:

    Week 8 of 12

    Power Snatch + OHS:

    (55/2+2)2, 60/2+2

    Power Clean & Jerk:

    (73/2+2)3

    Snatch Deadlift:

    70/3, (80/3)2

    Front Squat:

    73/3, (85/3)3

    Deload week. Felt pretty rough during this. Should begin to feel better towards the end of the week.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Thursday 5th of May:

    Power Snatch:

    (55/3)3

    Snatch:

    65/2, (70/1)2, (74/1)5, 80/1

    Power Clean & Jerk:

    (73/2+2)2, (85/1+1)4

    Snatch Pull:

    85/3, (95/3)2

    Front Squat:

    75/3, 90/3, (100/3)3

    Snatches were good.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Saturday 7th of May:

    Power Snatch:

    (55/2)2, (65/1)3, (70/1)3

    These felt really good.

    Clean & Jerk:

    (74/3+1)2, (86/2+1)2, 108/1+F, 98/F

    Loaded 108 instead of 98 by accident like a dope. Cleaned it but realised was amiss so dropped it before the jerk. Went back down to 98 but clarked the clean so I just called it a day. I was feeling pretty rough at this point anyway.

    Clean Pull:

    (110/2)3

    Front Squat:

    75/3, 90/3 100/3, (110/3)4

    Press:

    (40/3)2, 50/3, 60/2, 70/F


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Monday 9th of May:

    Week 9 of 12

    Power Snatch:

    (55/2)3

    Snatch:

    55/2, 65/1, 70/1, (74/1)3, (78/1)3, (82/1)2, 82/F

    Lost concentration on the last 82 single.

    Power Clean & Jerk:

    (74/2+2)2, (86/1+1)2, (92/1+1)4

    Snatch Pull:

    90/3, (95/3)2

    Front Squat:

    75/3, 90/3, (100/3)3

    Week 1 of the competition cycle. Less volume (800 reps over 4 weeks instead of the 1050 in the prep cycle) and higher intensity (more 90% lifts).


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Wednesday 11th of May:

    Power Snatch:

    (55/2)2, (65/1)2, (70/1)4

    Not great.

    Clean & Jerk:

    (74/2+1)2, (86/1+1)2, 98/1+1, 102/1+1, (104/1+1)2

    Clean Pull:

    (110/3)3

    Front Squat:

    75/3, 90/3, 100/3, 110/3, (115/3)2, 110/3

    Press:

    40/4, 50/4, 55/4


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Saturday 14th of May:

    Snatch:

    (55/2)2, 65/1, 70/1, 74/1, 78/1 (82/1)3

    Clean & Jerk:

    (74/2+1)2, (86/1+1)2, 98/1+1, 104/1+1, (110/1+1)3

    Front Squat:

    75/3, 90/3, 105/3, 115/3, (120/3)2, 125/3

    Snatch RDL:

    (70/4)3, 80/4

    Forgot to log this training session. Was pretty good. Snatches were ok but not great. C&J were good, jerking it is actually the easy bit. Getting the bar onto my shoulders is another story, still lots of work to do on my pull. Squats were surprisingly tough, I guess the C&Js took the energy out of me. I was ill later that night and felt pretty rough on Sunday so I might take today's session a bit easier.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Monday 16th of May:

    Power Snatch:

    (55/2)2, (65/1)2, (70/1)2

    Power Clean & Jerk:

    (74/2+1)2, (86/1+1)2, (92/1+1)

    Snatch Pull:

    (90/3)2, 100/3

    Front Squat:

    75/3, 90/3 (100/3)2

    Ok session considering how I felt on Saturday night. Definitely a good choice to go with the lighter week this week than the heavier one.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Wednesday 18th of May:

    Power Snatch:

    (55/2)3

    Snatch:

    55/2, 65/1, 70/1, 74/1, 78/1, (82/1)2, (82/f)2

    Snatches felt off today. Misses were pretty close though.

    Power Clean & Jerk:

    (74/2+1)2, (86/1+1)2, 98/1+1, 102/1+1, 106/1+1

    102 is a 2kg PB. Not sure on the depth of the 106 but definitely wasn't a full clean. Likely caught it about parallel. Should have taken 104.

    Front Squat:

    75/3, 90/3, 105/3, 115/3, 125/2, 135/2, 145/1, 155/1

    155 is a 2.5kg PB. Was a bit slow and lost position slightly, bit of an ego lift tbh. The 145 was better.

    Snatch RDL:

    (70/4)3

    Press:

    40/3, 50/3, 60/2

    Good session, body weight was 89.5kg. The squat numbers really illustrate that my pull strength needs to improve. I have the legs to stand with a 130kg clean but I haven't a hope of pulling and getting under 130kg. My numbers in the power snatch and power clean are improving though which is a good sign that things are going in the right direction. I think some extra grip strength will help on the snatch so I've started working on that also.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Friday 20th of May:

    Power Snatch:

    (55/2)2, 65/1, 70/1, 74/1, 74/1 (full snatch), 74/f

    Awful

    Clean & Jerk:

    (74/2+1)2, (86/1+1)2, 98/1+1, 104/1+1, 110/1+1, 110/1+f

    Clean Pull:

    (110/3)3

    Back Squat:

    75/3, 90/3, 105/3, (115/3)3

    Rough training session. Snatches were awful. Surprisingly, I got up to 90% in the C&J but could only get 1 single (was meant to do 3). Definitely feeling foggy after Wednesday's training. Squats were heavy and slow :'(


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Monday 23rd of May:

    Power Snatch:

    (55/2)3

    Snatch:

    55/2, 65/1, 70/1, (74/1)4, (78/1)4, (82/1)3, 82/f, 86/f

    Power Clean & Jerk:

    (74/2+1)2, (86/1+1)4, (94/1+1)2, (90/1+1)2

    Snatch Pull:

    (82/3)3, 90/3

    Front Squat:

    75/4, 90/4, (100/4)3

    Two weeks to go!!!


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Wednesday 25th of May:

    Power Snatch:

    (55/2)2 (65/1)2 (70/1)4 (65/1)2

    Clean & Jerk:

    (74/2+1)2 (86/1+1)2 98/1+1 (104/1+1)3 100/1+1

    Clean Pull:

    (100/3)2 110/3 120/3

    Back Squat:

    75/3 90/3 105/3 115/3 130/3 (145/2)2 150/2 115/3

    Press:

    (40/4)2 50/4

    Woeful training session. Wasn't feeling the quick lifts at all. Strength lifts were fine though which is a good sign. Last heavy workout on Saturday, hopefully I'll be feeling a bit better for that.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Friday 27th of May:

    Pull + Snatch:

    (55/2+2)4

    Power Clean + Front Squat:

    (74/2+2)4


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Saturday 28th of May:

    Snatch:

    (55/2)2, 65/1, 70/1, 74/1, 78/1, (82/1)3, 82/f

    Clean & Jerk:

    (74/2+1)2, (86/1+1)2, 98/1+1, 104/1+1, (110/1+1)2, 100/1+1

    Front Squat:

    75/3, 90/3, 105/3, 115/3

    Not a great session tbh. Snatches didn't feel great but still managed three of the four singles, weren't pretty though. clean and jerks were off as well so cut it after the two singles at 110. Taper week next week with the comp on next Sunday. Openers are 85/115 which should be fine judging by how training was going up until the start of last week. The last week of training hasn't been great though which has me slightly worried. Hopefully I'll start to feel better as I taper.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Monday 31st of May:

    Snatch:

    (55/2)2, 65/1, 70/1, (74/1)4

    Clean & Jerk:

    (74/2+1)2, (86/1+1)2, (98/1+1)3

    Clean Pull:

    (110/2)3

    Front Squat:

    75/3, 90/3, 100/2, (110/2)4

    Press:

    (40/3)3

    Good Morning:

    (40/3)3


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Wednesday 1st of June:

    Snatch:

    (55/2)2, (65/1)2, (70/1)2

    Clean & Jerk:

    (74/2+1)2, (86/1+1)3

    Snatch Pull:

    (85/2)3

    Front Squat:

    75/3, 90/3, (100/2)3

    Right shoulder feeling a bit weird, slightly impinged. I get that from time to time although I haven't had it for a loooong time. Of course it would show up just before a competition. Hopefully it'll clear up over the next couple of days.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Friday 3rd of June:

    Power Snatch:

    (55/2)2, (60/1)4

    Power Clean + Squat + Jerk:

    (74/1+1+1)4

    Front Squat:

    (90/2)2

    Feelin good. Shoulder still a bit dodgy but I can lift, hopefully it'll be fine by Sunday.


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Good luck in the comp.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Thank you!


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    It's cool how your openers were once your total target!

    Hopefully the injury is no more than a niggle you can forget come lifting time!


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Yeah, it nice to see some progress in my starting weights. Hopefully in a few months they'll be easy training weights!

    Shoulder feels fine today, should be grand for tomorrow.


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